Monday WOD

MONDAY CROSSFIT 11/26/18

GRIND:

Every 90 seconds, for 12 minutes (4 sets):

0-1:30 DB/KB Shoulder Press x 10 reps
1:30- 3:00 Deadlift x 8 reps

SPORT:

Clean and Jerk (8 x 1 with pause at knee)
Every 2 minutes, for 16 minutes

*Sets 1-3 – 75-80%
*Sets 4-6 – 80-85%
*Sets 7-8 – 85%-90%

Pause below knee

GRIND & SPORT:

4 sets

60 seconds max Calorie Bike
60 seconds max Kettlebell Swings
60 seconds rest
score = cal bike + kb swings

choose Russian or American KB swings